9.16.17 Workout of the Day

Congrats to member Heather on her promotion to Commander, US Navy Reserves assigned to 4th MLG. Heather is also an Emergency Medicine Physician for the Marines. What a great honor and thank you for serving our country!

BOX BRIEF: Starting today, we have moving the 9 AM ICT class to 830 AM. ICTers are also welcome to partake in the 715 class as well. This will give ICT'ers another weekend class hour for fitness. We will have barbell modifications listed. Please all be on time for on time classes. -Thank you.

CrossFit and ICT 715 and 830

1. Barbell Conditioning EMOMx7 3 Power Cleans + 3 Front Squats + 3 Push Jerks (165/115)

2.Team of 2 Conditioning 10 RFT (leapfrog format) 15 GHD Sit-ups 15 Calorie Row 15 Burpee Box Jump Overs (24/20)

GHD modification:20 abmat situps

Cal row modification: 12 cal assault bike or 150 m run

ICTers uncomfortable with a barbell with complete:

EMOMx7

1.7 KB SHDP (53/35)

7 KB Front Squats

7 KBS